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Olive vs Common fig - In-Depth Nutrition Comparison

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Important differences between Olive and Common fig

  • Olive has more Iron, Copper, Vitamin E and Calcium, however Common fig has more Vitamin B6, Potassium and Vitamin B5.
  • Olive's daily need coverage for Iron is 37% more.
  • Olive has 735 times more Sodium than Common fig. Olive has 735mg of Sodium, while Common fig has 1mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Figs, raw.

Infographic

Olive vs Common fig infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
4
:
Contains more Iron +791.9%
Contains more Calcium +151.4%
Contains more Copper +258.6%
Contains more Zinc +46.7%
Contains more Potassium +2800%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains less Sodium -99.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 11% 21% 13% 24% 5% 6% 1%
Contains more Iron +791.9%
Contains more Calcium +151.4%
Contains more Copper +258.6%
Contains more Zinc +46.7%
Contains more Potassium +2800%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains less Sodium -99.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin A +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Vitamin K +235.7%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 9% 3% 0% 15% 12% 8% 18% 27% 0% 12% 5%
Contains more Vitamin A +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Vitamin K +235.7%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Olive
9
Common fig
Mineral Summary Score
43
Olive
11
Common fig

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Olive
5%
Common fig
Carbohydrates
6%
Olive
19%
Common fig
Fats
49%
Olive
1%
Common fig

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Common fig
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Common fig
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 16.26g)
Which food contains less Sodium?
Common fig
Common fig contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Common fig
Common fig is lower in Saturated Fat (difference - 1.355g)
Which food is lower in glycemic index?
Common fig
Common fig is lower in glycemic index (difference - 61)
Which food is cheaper?
Common fig
Common fig is cheaper (difference - $2.9)
Which food is richer in vitamins?
Common fig
Common fig is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Olive Common fig Opinion
Calories 115 74 Olive
Protein 0.84 0.75 Olive
Fats 10.68 0.3 Olive
Vitamin C 0.9 2 Common fig
Carbs 6.26 19.18 Common fig
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.37 Olive
Calcium 88 35 Olive
Potassium 8 232 Common fig
Magnesium 4 17 Common fig
Sugars 0 16.26 Olive
Fiber 3.2 2.9 Olive
Copper 0.251 0.07 Olive
Zinc 0.22 0.15 Olive
Starch
Phosphorus 3 14 Common fig
Sodium 735 1 Common fig
Vitamin A 403 142 Olive
Vitamin E 1.65 0.11 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.06 Common fig
Vitamin B2 0 0.05 Common fig
Vitamin B3 0.037 0.4 Common fig
Vitamin B5 0.015 0.3 Common fig
Vitamin B6 0.009 0.113 Common fig
Vitamin B12 0 0
Vitamin K 1.4 4.7 Common fig
Folate 0 6 Common fig
Trans Fat 0 0
Saturated Fat 1.415 0.06 Common fig
Monounsaturated Fat 7.888 0.066 Olive
Polyunsaturated fat 0.911 0.144 Olive
Tryptophan 0.006 Common fig
Threonine 0.026 0.024 Olive
Isoleucine 0.031 0.023 Olive
Leucine 0.05 0.033 Olive
Lysine 0.032 0.03 Olive
Methionine 0.012 0.006 Olive
Phenylalanine 0.029 0.018 Olive
Valine 0.038 0.028 Olive
Histidine 0.023 0.011 Olive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Common fig - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.